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An exciting new study from Mississippi State University shows that a blend of whey protein, amino acids, Creatine, and carbohydrate taken after exercise is twice as effective at triggering muscle growth as a carbohydrate-only drink.

The new study, published in the May 2004 issue of the journal Nutrition (pages 420-427), is one of the first to show such dramatic gains in lean muscle. Let’s take a closer look at the study, and see how you can apply the information to your own supplement programme.

Forty-one men (average age of 22) took part in the trial, and trained with weights four days each week. The men were assigned to one of two groups. The first group was told to take a carbohydrate-only supplement after exercise. Group two used what the researchers called an “anabolic recovery supplement” containing carbohydrate, whey protein, Creatine and added amino acids.

As you might expect, both groups gained muscle size and strength. But the group using whey protein, carbohydrate, amino acids and Creatine gained 7.5 pounds of lean muscle, compared with just 3.3 pounds in the carbohydrate-only group. That’s more than double the gains in lean muscle mass!

More exciting still, underwater weighing (considered by experts as the “gold standard” of body fat tests) shows that neither group gained fat. In other words, all the extra weight was pure muscle. None of it was fat. Imagine what a difference 7.5 pounds (more than half a stone) will make to the way you look. It feels so satisfying to step on the scale and see that your weight has jumped up by 7 or 8 pounds in a matter of weeks, rather than staying stuck at the same place… despite all the hard work you’ve been putting in!

To make your own post-workout anabolic recovery supplement, you’ll need some high-quality whey protein - we recommend Promax. Next, add 5 grams of Creatine. You’ll also need to mix in some extra amino acids (glutamine is probably the best choice). Finally, add a quickly digested source of carbohydrate to refuel your tired muscles.

You can also use Cyclone (by Maximuscle), which contains all of the ingredients above, plus HMB, Beta-Ecdysterone, and MCTs.